Six Tips for Improving Your Memory

These tips were taken from an article, “Master Your Memory,” in the New Scientist.1

      1. Hit the Sweet Spot. The sweet spot referred to here is the most effective means of remembering information that you want to remember. This topic is covered quite thoroughly in the Healthymemory Blog (see the category on mnemonic techniques). In addition to specific mnemonic techniques, it is good to space the study of material rather than cramming. Also important is testing yourself (see the Healthymemory Blog posts, “The Benefits of Testing,” “To Get It Right, Get It Wrong First!,” and “Trying to Recall Benefits a Healthy Memory.”). I’ve thought that the difference between students who get As and Bs, and students who get Cs, Ds, and Fs, is that the former recall the highlighted portions of their texts whereas the latter simply read them.
      2. Limber up. A bit of exercise can offer immediate benefits to anyone trying to learn new material. Exercise seems to increase mental alertness. One study found that students taking a 10-minute walk found it much easier to learn of list of 30 nouns when compared to a group who just sat around. Short, intense bursts of exercise appear to be more effective. In one experiment students learning a new vocabulary performed better if they studied after two 3-minute runs as compared to a 40-minute gentle jog. They believe that the exercise encouraged the release of neurotransmitters involved in forming new connections among brain cells.
      3. Make a gesture. It is easier to learn abstract concepts if they can be related to simple physical sensations. A variety of experiments have found that acting out an idea with relevant hand gestures can improve later recall, whether the subject is the new vocabulary of a foreign language or the rules of physics.
      4. Engage your nose. The French novelist Marcel Proust could write pages inspired by a remembered odor. Reminiscing about the good old days and recalling whole events from our past has been linked to a raft of benefits and can combat loneliness and feelings of angst. One way to assist in releasing these memories is by using odors. Andy Warhol used to keep an organized library of perfumes, each associated with a specific period of his life. Sniffing particular bottle would bring back a flood of memories associated with that odor. Research has supported the validity of Warhol’s approach for others. Odors do tend to trigger particular emotional memories such as the excitement of a birthday. They are also good at retrieving childhood memories.
      5. Oil the cogs. Diet can be helpful, and I think you can anticipate what is going to follow. Avoid high-sugar fast foods that seem to encourage the build-up of protein plaques characteristic of Alzheimer’s disease. Now diets full of flavonoids (see the Healthymemory Blog posts, “Flavonoids for a Healthy Memory,” and “31 Ways to Get Smarter in 2012”) are good for us. Flavonoids are found in blueberries, strawberries, and omega-3 fatty acids. These are found in oily fish and olive oil. They seem to stave off cognitive decline by a few years as a result of the antioxidants protecting the brain cells from an early death perhaps.
      6. Learn to forget (or rather how not to remember). There might be ways of stopping fresh memories of painful events from being consolidated into long term storage. One study asked participants to watch a disturbing video before asking them to engage in various activities. Participants who played the video game Tetris experienced fewer flash backs to the disturbing as compared to the participants who took the general knowledge quiz. It is thought that the game made greater demands on attentional resources that reduced the processing of the disturbing film. Playing relaxing music after an event that you would rather forget also seems to help. Perhaps it takes the sting out of the negative feelings that cause these events to stick in our minds.

1Jarret, C. (2012). Master Your Memory. New Scientist, 6 October, p. 42-43.

© Douglas Griffith and healthymemory.wordpress.com, 2012. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.

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